How to Read a Nutrition Label: The FDA Guide Most People Skip

How to Read a Nutrition Label

The FDA nutrition label contains everything you need to make informed food choices — if you know what to look for.

Serving Size

Always start here. Everything on the label is based on the serving size listed, not the whole package. A bag of chips might show 150 calories but contain 3 servings — meaning the bag is actually 450 calories.

Calories

This is the total energy per serving. For weight management, this is the most important number. Most adults need between 1600 and 2500 calories per day depending on size and activity level.

Total Fat

The label breaks fat into saturated fat and trans fat. Limit saturated fat to under 10% of total calories. Avoid trans fat entirely — it raises LDL cholesterol and has no safe level of consumption.

Sodium

Most Americans consume far too much sodium. The daily limit is 2300mg. One serving of many processed foods contains 30–50% of that. High sodium intake is linked to high blood pressure and heart disease.

Total Carbohydrate

This includes fiber and total sugars. Fiber is beneficial — aim for 25–38g per day. Added sugars are the ones to minimize. The label now separates added sugars from naturally occurring sugars.

Protein

Listed in grams per serving. Use this alongside the other macros to evaluate whether a food fits your daily targets.

Percent Daily Value

The %DV column is based on a 2000 calorie diet. Use it as a rough guide: 5% or less is low, 20% or more is high. Useful for vitamins and minerals but less relevant for macros if you track those directly.